Release your whole weight onto the block and take a deep breath.įeel free to remain for 2-5 minutes before pressing hard onto both feet to raise the pelvis back up and remove the block. Wrap your arms over your shoulders and turn your palms up. Press firmly into your feet, raise your hips up, and move a block beneath your sacrum (the hard, boney triangle of fused vertebrae at the bottom of your spine) to completely support your pelvis while lying on your back with both feet flat on the floor under each knee. Take 10 deep breaths, lowering your left shoulder to the floor with each exhale. Inhale and raise your knees to your chest. Bend your elbows and open your arms out to the sides, putting the backs of your hands on the floor.Įxhale and lower your knees to the right. To stack your knees, cross your left leg all the way over the top of your right leg. Twist in a Reclined PositionĮxhale and return your right foot to the floor, leaving your left ankle where it is. Interlace your fingers behind your thigh with your left arm in the center of your legs and your right arm around your right leg.įlex both feet and push your outer hips forward as you hug your knees closer to you. Take a deep breath in and raise your right knee to your chest. Open your left knee to the left by crossing your left anklebone across your right knee. Pigeon in a Reclined PositionĮxhale and place both feet on the floor, knees raised. Rock gently from side to side while inhaling deeply and relaxing your shoulders. Allow your tailbone to relax down toward the floor by separating your knees. Take a few deeper inhalations while lying down, sighing as you exhale through your lips.
Meagan McCrary is the author of this piece. This easy ten-minute routine will provide you with some delicious Gentle yoga: 1. It’s about breathing, feeling, and letting whatever is be without pushing it, all while allowing your nervous system to relax.
There’s something very opulent about not having to rush off the floor and taking the time to properly nourish the spine and create room in the body. Gentle yoga is one of my favorite things to teach (and do). Read more about short gentle yoga sequence and let us know what you think. This gentle sequence is the perfect introduction to yoga, and gets the heart rate up while building strength, flexibility, and calming the mind…. Yoga, which is also known as “Hatha” means “union” and is a system of physical, mental, and spiritual practices that are designed to help you heal your body, mind, and spirit. If you’ve not given yoga a try yet, you’re in for a treat. The downside is the time commitment to practicing yoga. The benefits of yoga include stress relief, improving flexibility, and increasing mobility. Yoga is a great workout and it’s also good for your body. Whatever the case may be, we’ve got you covered! This yoga sequence will help you achieve a healthy, flexible body, while building strength in your core and giving you a sense of calm.
Or maybe you’d like to try a different type of yoga, but don’t know where to start. If you’re new to yoga, you may be wondering what the best yoga sequence is for you.